Hieronder vind je diverse koolhydraat arme en koolhydraat beperkte recepten aan welke ik diverse soorten essentiële oliën heb toegevoegd. Deze oliën geven niet alleen een extra smaakbeleving maar ook nog eens een gezondere optie op de huis-tuin en keuken smaakmakers. 

 

Here you will find several carb free or carb limited recipies to which I also added several essential oils for an extra healthy tast experience. 

 

Wild orange power bites

Servings: 15
 

Ingredients
1 cup finely shredded coconut, divided
1 cup almond butter
1 cup dried cranberries
½ cup raw honey
½ teaspoon salt
2 tablespoons chia seeds
3 drops Wild Orange essential oil

 

Instructions

1. Place all ingredients into the mixer, reserving just a half cup of the shredded coconut in a bowl to the side.
2. Add essential oil.
3. Mix until well combined.
4. Roll into balls and coat in the other half cup of shredded coconut.
5. Store in the refrigerator.

 

Lavender Cupcakes

Serves: 12

Ingredients:
Lavender Cupcakes

• 1 1/2 cups flour
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup unsalted butter at room temperature
• 1 cup granulated sugar
• 1 large egg + 1 egg white
• 2 tablespoons vegetable oil
• 3 teaspoons vanilla extract
• 1 drop doTERRA Lavender essential oil
• 1/2 cup full fat milk

Cream Cheese Frosting

• 450 grams of cream cheese
• 1/2 cup unsalted butter
• 2 1/2 cups icing sugar
• 2 teaspoons vanilla extract
• fresh non treated lavender springs or flowers for topping

Instructions:
Lavender Cupcakes 

1. Preheat the oven to 175 degrees Celsius.
2. Fill a cupcake tin with liners.
3. In a small bowl, whisk together the flour, baking powder and salt. Set it aside.
4. Add the butter to the bowl and with an electric mixer, beat it until creamy.
5. Add the sugar and beat with the butter on high speed until fluffy for 2 to 3 minutes.
6. Add in the egg and egg white, mixing well on medium speed until combined. Scrape down the sides of the bowl if needed.
7. Add in the oil, vanilla and lavender essential oil, beating on medium speed for another minute.
8. With the mixer on low speed, add in half of the dry ingredients. Pour in the milk. Add in the other half of the dry ingredients and mix them on medium speed until the batter is combined.
9. Fill each liner about 2/3 of the way full. Bake until the tops are set, about 18 to 22 minutes.
10. Let cool completely before icing.

Cream Cheese Frosting

1. Beat the cream cheese and butter together until creamy.
2. Beat in the sugar until combined.
3. Beat in the vanilla extract.
4. Ice the cooled cupcakes! Before serving, top with fresh lavender springs or flowers. If desired, you can add a drop of food coloring in (pink or purple) to color the frosting!

 

Tangerine granola bars

Servings: 5-6
 

Ingredients
2 ½ cups of quick oats
½ cup rice crispies
½ cup of mini chocolate chips
¼ cup brown sugar
½ teaspoon of salt
¼ cup coconut
⅛ cup flax seed
⅛ cup sesame seed
⅛ cup chia seed
⅓ cup coconut oil
¼ cup honey
½ teaspoon vanilla
2 drops Tangerine essential oil

 

Instructions

1. Preheat oven to 175° C.
2. Mix all dry ingredients together. Set aside.
3. Mix all wet ingredients together. Melt in a sauce pan over medium heat.
4. Add dry ingredients to wet ingredients. Mix together.
5. Allow wet ingredients to absorb into dry ingredients.

 

Blue berry Lemon muffins

Servings: 12
 

Ingredients
2 cups gluten-free all-purpose flour
1 teaspoon xanthan gum
½ cup honey or brown rice syrup
1 tablespoon baking powder
½ teaspoon salt
8 drops Lemon essential oil
1 egg
1 cup milk
½ cup butter, melted
1 cup fresh or frozen blueberries

 

Instructions

1. Mix flour, xanthan gum, and baking powder. 
2. Beat egg in a medium bowl; add milk, butter, honey/ brown rice syrup, and Lemon essential oil and blend together. Add mixture to dry ingredients.
3. Mix in blueberries.
4. Spoon batter into a lined muffin tin, filling each muffin mould two-thirds.
5. Bake for 20 minutes at 190° C.

 

Zucchini Ttomato Basil Salad

 

 

One Pan Salmon with Roast Asparagus

2 Servings

 

Ingredients
400g potatoes, halved if large
2 tbsp olive oil
1-2 drops Basil essential oil
8 asparagus spears, trimmed and halved
2 handfuls cherry tomatoes
1 tbsp balsamic vinegar
2 salmon fillets, about 140g each
 

Instructions

1. Combine olive oil with Basil essential oil.
2. Heat oven to 220°C/fan 200°C. Tip the potatoes and 1 tbsp of oil mix into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
3. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil mix and return to the oven for a final 10-15 mins until the salmon is cooked. Serve everything scooped straight from the dish.

 

Vietnamese Rice Paper Rolls

Servings: 4
 

Ingredients
Dipping Sauce
1 tablespoon fish sauce
2 red bird's eye chillies, deseeded, finely chopped
2 drops of Lime essential oil
2 drops of Cilantro essential oil
3 teaspoons brown sugar
2 tablespoons rice wine vinegar
2 tablespoons granulated peanuts
 

RIce Paper Rolls
50 g vermicelli noodles
150 g snow pea, ends trimmed
1 large avocado, peeled and stoned
12 rice paper rounds (22cm)
18 cooked prawns, shelled, deveined and cut in half lengthways
1/3 cup mint leaves
1/3 cup coriander leaves
1 large carrot, peeled and grated

 

Instructions

1. Place rice noodles in a heatproof bowl. Cover with boiling water and let stand until vermicelli are tender (2-4 minutes). Drain well.
2. Blanche snow peas in a small saucepan of boiling water for 1 minute. Refresh under cold running water and drain well.
3. Slice snow peas and avocado lengthways into thin strips. Divide filling ingredients evenly.
4. To make rolls: Soak the rice paper in warm water until just softened. Remove from the bowl and then transfer to a clean damp tea towel.
5. Put 3 prawn halves into the centre of the rice paper. 
6. Add a mint leaf, coriander leaf, snow peas, avocado, carrot and noodles. Fold over rice paper and roll up, pressing edge to seal. Place on a tray lined with baking paper and cover with a damp tea towel. Repeat with remaining ingredients.
7. Dipping Sauce: add all ingredients to a small ball and stir until sugar dissolves
8. Cut rolls in half and serve with dipping sauce 

Pumpkin, Leek and Spinach quiche

Servings: 4

Ingredients

700g butternut pumpkin, peeled, cut into 2cm pieces
Olive oil spray
1 leek, pale section only, halved lengthways, washed, dried, thinly sliced crossways
2 garlic cloves, crushed
100g baby spinach leaves
4 eggs
2 egg whites
60ml (1/4 cup) skim milk
80g (1/3 cup) fresh low-fat ricotta
1-2 Basil essential oil

Instructions

1. Preheat oven to 200°C. Line a large baking tray with non-stick baking paper. Place the pumpkin on the lined tray and spray with olive oil spray. Season with pepper. Bake in oven for 25 minutes or until golden.
2. Meanwhile, heat a large non-stick frying pan over medium heat. Spray lightly with olive oil spray to grease. Add the leek and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook, stirring, for 1 minute or until soft. Add Basil essential oil and spinach and cook, stirring, for 3 minutes or until the spinach just wilts.
3. Line a 26 x 16cm (base measurement) slab pan with non-stick baking paper. Spread the pumpkin and leek mixture evenly over the base of the pan.
4. Whisk together the eggs, egg whites and milk in a jug. Pour egg mixture evenly over pumpkin and leek mixture. Sprinkle evenly with ricotta. Bake for 20 minutes or until puffed and golden.

Raspberry Coconut Bowl

 

2 Servings

Ingredients
2 cups frozen raspberries

2 large frozen bananas

⅔ cup coconut milk

1 tablespoon honey

1 tablespoon chia seeds

1 drop Grapefruit essential oil

 

Optional: 1 scoop protein powder

 

Instructions

1. Combine all ingredients in blender and puree until smooth.
2. Serve immediately in individual bowls.

Tip: Top with fresh fruit, granola, seeds, or honey.

Asian Chicken Cabbage Slaw

Servings: 2
 

Ingredients
1 red onion thinly sliced
½ small cabbage, shredded
1 tsp salt
5 cups of water
250 left over roast chicken, or 1 large chicken breast, shredded
3 sprigs of Vietnamese mint
10 Kaffir lime leaves, finely sliced
3 sprigs coriander, finely chopped ¼ cup peanuts

 

Dressing
2 tbsp extra virgin olive oil
1 tbsp garlic chopped
1 tbsp shallots, chopped
2 tbsp sugar (optional)
½ cup warm water
1-2 drops Lemon essential oil
1 drop Lime essential oil
¼ cup carrots, sliced into matchsticks
½ tbsp. red chilli, chopped
1 tbsp talt
½ tsp pepper

 

Intructions

1. Soak shredded cabbage and onions in salted water for 30 minutes, drain and gently squeeze or use a salad spinned to draw out any extra moisture
2. Fry garlic and shallots until golden brown then drain for garnish, keeping the oil for the dressing
3. Mix all dressing ingredients then stand for 5 minutes
4. Combine the cabbage, onion, chicken and herbs together with the dressing. Garnish with toasted peanuts, fried shallots and garlic.

Overnight Cinnamon Muesli

1 - 2 Servings

 

Ingredients:
2 cups quick oats
¼ cup raisins
¼ cup plain yogurt
1 tablespoon honey
½ drop Cinnamon Bark oil (use a toothpick to control amount)
3 cups milk

 

Instructions:

1. Combine all ingredients and mix well.
2. Cover and put in refrigerator overnight.
3. Enjoy in the morning.

Coconut Lemongrass Red Lentil Soup

Servings: 3

Ingredients
2 tablespoons coconut oil
2 large onions, peeled and chopped
4 cloves garlic finely chopped or pressed
1 tablespoons fresh ginger root, minced
1–2 drops Lemongrass Oil
4 tablespoons tomato paste
4 carrots, peeled and chopped
4 tablespoons curry powder
1 teaspoon red pepper flakes
8 cups vegetable broth
2 cans coconut milk
4 cups fresh tomatoes, chopped
3 cups dried red lentils
4–6 handfuls baby spinach
Salt and pepper to taste

 

Instructions

1. Heat coconut oil over medium heat; add onion, garlic, and fresh ginger. Cook until onion is translucent then add carrots and sauté 5–7 minutes.
2. Add tomato paste, curry powder, and red pepper flakes; cook for another 1–2 minutes stirring constantly until all vegetables are coated and flavors combined.
3.  Add vegetable broth, coconut milk, diced tomatoes, and lentils. Cover and bring to a boil on medium high heat; reduce to simmer (low heat).
4. Add Lemongrass essential oil and cook for approx. 30 minutes until lentils are cooked through. Season with salt and pepper to taste.
5. Add spinach and stir until wilted.
6. Garnish with 1 tablespoon fresh chopped coriander and 1 tablespoon sour cream. 

Tip: Add some brown sugar for a sweeter curry taste.

Broccolini Pad Thai

Ingredients
440g packet shelf-fresh Thai flat rice noodles
2 tablespoons peanut oil
1 brown onion, finely chopped
2 bunches broccolini, trimmed, cut into 3cm lengths
1 carrot, halved, thinly sliced diagonally
250g jar pad thai paste
2 eggs, lightly beaten
1-2 drops Lime essential oil

 

Instructions 

 

1. Place noodles in a heatproof bowl. Cover with boiling water. Stand for 2 minutes. Gently separate noodles. Drain.
2. Heat a wok over high heat. Add oil. Swirl to coat. Add onion. Stir-fry for 1 minute or until tender. Add broccolini and carrot. Stir-fry for 4 minutes or until almost tender. Add paste and Lime essential oil. Stir-fry for 2 minutes or until fragrant.
3. Make a well in the centre of vegetables. Add egg. Cook for 1 minute or until set. Add noodles to wok. Stir-fry mixture for 1 to 2 minutes or until heated through, breaking up egg. Serve. 

 

Tip: Try adding 300g of firm tofu cut into cubes for a bit of extra protein.

Blackberry Lavender Scones

Ingredients
Scones
2½ cups all-purpose flour
2 tablespoons granulated sugar
1 tablespoon baking powder
½ teaspoon salt
8 tablespoons unsalted butter, grated
1 egg
¾ cup buttermilk, plus extra for brushing
1 tablespoon vanilla extract
1 cup frozen blackberries
¾ cup white chocolate chips
 

Lavender Glaze
⅓ cup milk
2 tablespoons butter
1–2 drops Lavender essential oil
1 cup powdered sugar

 

Instructions

1. Line baking sheets with baking paper and preheat oven to 200° C. 
2. Combine flour, salt, baking powder, and sugar in a mixing bowl. Add flour and grated butter. 
3. Add the egg and buttermilk and mix—be careful not to overmix. Once all the ingredients have been combined, carefully fold in the blackberries and white chocolate chips.
4. Pat your dough into a 2.5cm thick square on a floured surface, then cut 5cm squares. Place these squares on your baking sheets about 5cm apart, and brush the tops with buttermilk.
5. Bake 15–18 minutes or until golden brown, rotating baking sheets halfway through. 
6. To make the Lavender Glaze, add milk and butter to a small saucepan on medium heat. Cook until milk is steaming, not boiling, then remove from heat and stir in Lavender oil. Add powdered sugar until mixture is thin but not watery.
7. Allow scones to cool slightly, then drizzle with lavender glaze.

 

Tip: The floral taste of Lavender and blackberries is very appealing. Another yummy flavour to try with blackberry scones is Wild Orange, made by substituting Wild Orange essential oil for the Lavender in this recipe.

Cashew Nut Milk

Ingredients

• 1 cup raw cashews
• 4 cups filtered water
• 2 pitted dates (optional for added sweetness)
• Pinch of salt
• 1 drop Cinnamon Bark oil, Cardamom, Ginger or Cassia oil

 

Method

• Place nuts in a jar or container and cover with water.
• Cover container and refrigerate overnight.
• Drain and rinse nuts. Place in a blender along with 1 cup filtered water, a pinch of salt, and 1 drop of Cinnamon Bark oil. Blend on high speed for 2–3 minutes or until smooth.
• Add the remaining 3 cups of water and blend. If you want a thinner nut milk, add more water as desired. If you prefer a smoother, less gritty milk, you can strain it in a nut milk bag, letting the liquid drain through slowly, without squeezing, to strain out grit.
• Taste and add more Cinnamon Bark oil to taste, a toothpick at a time, if desired.
• Pour into jars and refrigerate for up to 1 week. Shake well before consuming as the mixture will naturally separate.

 

Tips: Soaking the cashews in water overnight makes for a creamier milk. If you want to speed up this recipe, you can also boil the cashews for 10 minutes instead and then follow the directions as written.

Hot Cross Buns

Servings: 5
 

Ingredients 

Bread Dough

630g Strong bread flour

420g Water

6g Sea salt

4g Dry yeast

Fruit & Spice Mix

1 drop dōTERRA Wild Orange essential oil

1 drop dōTERRA Cassia essential oil

1 drop dōTERRA Cinnamon Bark essential oil

1 drop dōTERRA Cardamom essential oil

1 drop dōTERRA Ginger essential oil

½ teaspoon ground nutmeg

110g Sultanas

110g Raisins

110g Currants

Cross Mix 60g plain white flour15g caster sugar15g tepid water 

Instructions

1. Combine dried fruit and doTERRA essential oils in a mixing bowl and fill bowl with water. Leave to soak for 30 minutes. Drain well.
2. Place the flour and salt into a bowl. Dissolve the yeast in the tepid water and pour into the bowl. Use your hand to mix the flour and water together until dough is formed. Once the flour and water has come together place the dough onto a lightly floured work surface and knead by hand for 10-15 minutes. If the mixture appears dry then add a little water. If you are using a domestic mixer, mix for 5-10 minutes. The dough is ready once it has become silky and elastic.
3. Add the fruit and nutmeg and knead until it is fully combined with the dough.
4. Place the dough into a lightly oiled bowl and cover with a tea towel and leave for 60-70 minutes or until the dough has grown significantly.
5. Divide the dough into 115g pieces and mould into small balls using the palm of your hand in a rolling motion on the work surface. Use flour to dust your hands to stop the dough from sticking. Place the buns in a greased cake tin or tray 
6. Mix the cross mix ingredients together in a small bowl. Place the cross mix in a piping bag and cross the buns. You will need a steady hand for this!
7. Place the buns in a preheated 180˚C oven and bake for 20-25 minutes until golden brown. Remove the buns from the oven. Allow to cool and enjoy!

 

Chicken Souvlaki and Tzatziki

Ingredients

Chicken Souvlaki 
4 pieces flatbread or pitas
2 tomatoes, cut into wedges
½ small red onion, thinly sliced
¾ cup Feta cheese
½ teaspoon dried oregano
1 ½ teaspoons dried thyme
¼ teaspoon black pepper
2 ½ teaspoons red wine vinegar
1 tablespoon fresh lemon juice
5 tablespoons extra-virgin olive oil
4 boneless, skinless chicken breasts, cut into pieces
1 drop Oregano essential oil

Tzatziki 
500mL plain Greek yogurt
1 cucumber, grated
4–8 cloves garlic
2 teaspoons olive oil
1 teaspoon white or red wine vinegar
1 tablespoon dill
Salt and pepper, to taste 

Instructions

1. Preheat oven to 100° C wrap bread in foil and place in oven.
2. Peel and grate cucumber, let drain two to three hours.
3. Add grated cucumber and remaining Tzatziki ingredients to bowl. Stir until combined and set aside.
4. In a medium bowl, combine tomatoes, onion, Feta, and olives.
5. In small bowl, combine oregano, thyme, pepper, 1 ½ teaspoons of vinegar, lemon juice, and Oregano oil. Slowly add 4 tablespoons of extra-virgin olive oil, whisking constantly until incorporated.
6. Pour 2 ½ tablespoons of vinaigrette over tomato mixture, toss, and set aside. Add chicken to remaining vinaigrette, toss, and set aside.
7. Heat remaining oil in large skillet over medium-high heat. Transfer chicken without liquid to skillet and heat, turning occasionally until cooked through, about five minutes.
8. Once bread is warm, top with chicken, tomato mixture, and Tzatziki sauce. 

French Cucumber Marjoram Salad

2 Servings

Ingredients
1 avocado, diced
1 tomato, diced
½ red onion, sliced
½ cucumber, diced
1 tablespoon olive oil
1 teaspoon salt
1 tablespoon lemon juice
1 toothpick Marjoram essential oil 

Instructions

1. Combine avocado, tomato, red onion, and cucumber in bowl. Set aside.
2. Pour olive oil into small bowl and mix in toothpick dipped in Marjoram essential oil.
3. Combine olive oil mixture and vegetables.
4. Add lemon juice and stir.
5. Top off with salt and serve immediately.

Spring Rolls with Peanut Sauce

Servings: 4

Ingredients:
Rice paper rolls
12 rice paper wrappers (preferably the small circular sheets)
2–3 medium carrots cut into match sticks or ½ cm sticks
½ cucumber, cut into match sticks or ¼ inch sticks
½ capsicum (yellow, red, or orange), thinly sliced
¼ red cabbage, thinly sliced
½ cup baby spinach leaves
½ cup alfalfa sprouts
¼ cup cilantro leaves chopped
¼ cup basil leaves chopped
1 drop Lemon essential oil

 

Directions:

1. Fill shallow pie plate with warm water. Dampen kitchen towel with water and wring dry; place on work surface.
2. Submerge one rice wrapper into warm water for a few seconds or until it begins to soften. Remove from water and place on towel.
3. Shred cabbage in bowl, and add Lemon essential oil. Place one spinach leaf at the base of the rice paper circle. Top with cucumber, carrot, bell pepper, cabbage and alfalfa sprouts.
4. Carefully wrap roll from the bottom up, keeping as tight as possible.
5. After one complete roll, place several cilantro and basil leaves on the wrapper. Pull in sides of the wrapper (like a burrito) and continue to wrap until roll is secure.
6. Place on a very lightly oiled platter and cover with plastic wrap; repeat with remaining wrappers.

 

Peanut Sauce
3 full tablespoons peanut or almond butter
1 tablespoon tamari, liquid amino, or soy sauce
2 tablespoons maple syrup
4 tablespoons warm water
1 drop of Lime essential oil
Chopped peanuts for topping

 

Directions:

1. Combine all ingredients in a blender, blend until smooth, adding additional water if needed. Top with chopped peanuts.

 

Note: Mix your dipping sauce together first and let it set so the flavours can mingle. It will taste much different after a few minutes. Taste for flavour before serving.

Apple Lemon Pie

Servings: 4

Ingredients
Filling
5 cups apple, sliced
¼ cup sugar
1 pinch nutmeg
½ teaspoon cinnamon
6 drops Lemon essential oil
¼ cup flour

Crust
3 cups flour
1 teaspoon salt
1 ⅓ cup butter
1 egg
1 teaspoon vinegar
6–7 tablespoons of cold water

Instructions

1. Mix all pie filling ingredients together. Cook on medium heat until it comes to a boil. Stir constantly so that sugars don't burn. Set aside. 
2. For pie crust, place flour, salt, and butter in a medium bowl. Crumb together until little beads form.
3. Place the egg, vinegar, and cold water in a separate bowl. Mix thoroughly. 
4. Slowly pour liquid into the bowl with your dry ingredients, folding it in as you pour until flour mixture is moistened. Don't overmix. Divide into four balls. 
5. Roll out two balls to make the bottom crust and place in two 20cm pie shells. 
6. Distribute pie filling between two pie crusts.
7. Slice one tablespoon of butter and distribute evenly across the top of pie filling.
8. Roll out top crust and place on top of filling.
9. Pinch bottom and top crust together between thumb and index finger. 
10. Bake on 175° C for one hour, or until golden brown. 

Tip: Brush the top of the crust with egg whites and sprinkle on some raw sugar for a rustic look.

Strawberry Almond Salad

Servings: 2

Ingredients

300g baby spinach

500g strawberries, cut in thick slices

½ cup sliced almonds, toasted

½ cup fat free feta cheese

 

Raspberry Vinaigrette:

2–4 drops Lime essential oil

1 punnet fresh raspberries

1 tablespoon honey

2 tablespoons dijon mustard

2 tablespoons red wine vinegar

¼ cup olive oil

 

Instructions

1. In small bowl, mash raspberries. 
2. Add remaining vinaigrette ingredients and mix using wire whisk until combined.
3. Chill vinaigrette for 30 minutes.
4. Toss salad ingredients with raspberry vinaigrette. 

Tip: Refrigerate remaining vinaigrette for up to two weeks.

Roasted Butternut Squash Soup

Servings: 2

Ingredients
¼ cup medium diced onion
¼ cup medium diced celery
¼ cup small diced carrot
3 cups medium diced butternut pumpkin
2–3 cups chicken stock
½ cup double cream or evaporated skim milk
1 teaspoon salt
½ teaspoon black pepper
2 drops Cardamom essential oil
2 drops Cinnamon Bark essential oil

 

Directions

1.  Roast first 4 ingredients in 175 degree Celcius oven; when nicely browned put in sauce pan.
2. Add 2 cups chicken stock, double cream, salt and pepper.
3. Simmer until just boiling, place in food processor.
4. Puree until smooth, add more stock if needed for smooth, soupy texture.
5. Add essential oils.
6. Add more seasoning if needed. Serve hot.

Lime Chicken Tacos

 

Servings: 4

Ingredients

Marinade
¼ cup lime juice
½ cup honey
2 tablespoons soy sauce
1 tablespoon olive oil
2 garlic cloves, minced
½ cup coriander, finely chopped
½ teaspoon salt
4 drops Lime essential oil

Tacos
1kg boneless, skinless chicken thighs
Pico de gallo
2 avocados, sliced
10–12 small soft corn tortillas

 

Instructions

1. Combine marinade ingredients in a medium bowl. 
2. Pour marinade into a large airtight bag, add chicken and marinate in the fridge for at least three hours and as long as overnight.
3. Remove chicken thighs from marinade and grill over medium-high heat each side for three to four minutes. Check to make sure chicken is cooked through, then remove from heat and cut into strips.
4. Serve with pico de gallo, avocados, and fresh coriander in a soft corn shell.

Tip: Try these tacos with tomatillo ranch dressing and crumbled cotija cheese.

Quinoa Tabbouleh

Servings: 2

 

Ingredients

Salad
1 cup quinoa

1 ½ cups water

1 red grapefruit

2 oranges

½ cup dried apricots

¼ cup pine nuts

1 cup herb of choice (we recommend mint, parsley, or coriander)

 

Dressing

2 drops Lemon essential oil

2 drops Grapefruit essential oil

1 tablespoon olive oil

1 garlic clove, peeled and crushed

Pinch cayenne pepper

Salt, to taste

 

Instructions

1. Rinse quinoa under cold water in sieve. 
2. Combine quinoa and water in saucepan and simmer 10 minutes, covered. 
3. Remove from heat and add salt. Leave covered for 10 minutes until water is absorbed and grain is soft.
4. Remove peel, pith, and membranes from grapefruit and chop flesh into small pieces. Cut apricots into thin slices. 
5. In separate bowl, combine dressing ingredients. 
6. Add dressing ingredients and fruit mixture to quinoa and mix.
7. Toast pine nuts in dry, hot pan until golden. 
8. Pinch leaves off the herbs; rinse, dry, and chop finely. 
9. To serve, scatter quinoa with pine nuts and herbs.

Tip: Cold, fresh cucumbers make a great addition to this salad when using mint as the main herb.

Note: people with heart conditions are not allowed to use Grapefruit (essential oils)

Breakfast Granola Cups

Ingredients
1 ½ cups rolled oats
1 tablespoon sesame seeds
1 cup walnuts or almonds, finely chopped
¼ cup honey or pure maple syrup
1–2 drops Cinnamon Bark essential oil
5 tablespoons refined coconut oil
1 teaspoon vanilla extract
2 cups Greek yogurt
Mixed fruit

Instructions

1. Pre-heat oven to 160° C.
2. In medium mixing bowl, combine seeds, oats, nuts, Fractionated Coconut Oil, vanilla, honey, and Cinnamon Bark essential oil. Mix well.  
3. Using a lightly greased spoon, firmly pack a few tablespoons of mixture into muffin tin or tart pan, forming 8–10 individual cups. 
4. Bake granola cups on center rack for 15–17 minutes, or until golden. 
5. Remove tarts from oven and press down again with spoon to re-shape while still hot. 
6. Allow to cool completely, then carefully remove cups and set aside. 
7. Fill granola cups with Greek yogurt and top with mixed fruit. 
8. Serve immediately for best results. 

Sweet Potato Cinnamon Casserole

4 Servings

Ingredients: 

4 cooked sweet potatoes, peeled

3/4 cup canned coconut milk

1 tablespoon coconut oil

1/4 cup pure maple syrup

1/2 teaspoon ground nutmeg

1/2 orange, juiced

Salt and pepper to taste

4 drops Cinnamon essential oil

 

Pecan topping:

1 1/2 cups chopped pecans

1 tablespoon melted coconut oil

1 tablespoon maple syrup

2 drops Cinnamon essential oil

 

Health Highlights:

Most holiday meals leave us feeling sluggish and maybe a little guilty, but there is a silver lining to this tasty Thanksgiving treat. Check out some of the health benefits that this casserole contains:

 

Sweet Potatoes- Though they are “sweet,” these vegetables still offer plenty of nutrients. Due to a low glycemic index, sweet potatoes can be helpful in maintaining energy and controlling blood sugar, which is helpful for everyone, especially those with diabetes.[1]

 

Orange- The fiber, potassium, and vitamin C in oranges help support heart health. Increasing potassium intake can help reduce the risk of heart disease.[2]

 

Nutmeg- Nutmeg can act as a sedative, and helps with inflammation, muscle pain, arthritis, and more.[3]

 

Directions: 

1. Place cooked sweet potatoes, coconut milk, coconut oil, maple syrup, nutmeg, orange juice, and Cinnamon essential oil into a large bowl.
2. With a hand mixer, blend until everything is combined. If desired, you can add more maple syrup or essential oil.
3. Spread into an oven-safe dish and set aside.
4. Combine all topping ingredients until pecans are well coated. Sprinkle on top of sweet potatoes.
5. Bake in oven at 175 C for 50-60 minutes, or until pecans have slightly browned. Serve warm.

 Tip: For additional deliciousness, drizzle maple syrup on top.

Tangerine Paradise Punch

Servings: 4

 

Ingredients

• 1 litre soda water
• 3 drops Tangerine essential oil
• 1 cup freshly squeezed orange juice
• 2 cups tropical frozen fruit

Instructions 

1. Put all ingredients in a blender. Blend until smooth.
2. Pour juice into jug or cup.
3. Add fresh slices of Lime to garnish

Sugar- and Glutenfree Blueberry Lemon Muffins

Makes 12 muffins 

 

Ingredients:

2 cups gluten-free all-purpose flour

1 teaspoon xanthan gum

½ cup brown rice syrup

1 tablespoon baking powder

½ teaspoon salt

8 drops Lemon essential oil

1 egg

1 cup milk

½ cup butter, melted

1 cup fresh or frozen blueberries

 

Directions:

1. Mix flour, xanthan gum, baking
2. Beat egg in medium bowl; add milk, butter, brown rice syrup, and Lemon essential oil and blend together.
3. Add egg mixture to dry ingredients.
4. Mix in blueberries.
5. Fill lined muffin tins 2/3 full.
6. Bake for 20 minutes at 190 C.  

Tip: Add more rice syrup or honey for additional sweetness.

Peppermint Chocolates

Ingredients:

1½ cup organic coconut oil

¼ cup raw honey

3 drops Peppermint essential oil

1 cup dark or semi-sweet chocolate chips

1 candy cane, crushed

 

Directions:

1. Whip solid coconut oil, raw honey, and Peppermint essential oil together with hand mixer. The whipped filling should be white and fluffy when complete.
2. Refrigerate whipped filling for about five minutes.
3. Use a small scoop or measuring spoon to make small mounds of mint filling. Press down with spoon or finger to make a flat shape.
4. Place each piece on sheet of parchment paper on top of cookie sheet. Return mints to freezer until ready to coat with chocolate.
5. In small saucepan or double boiler, gently melt chocolate chips over low heat.
6. Take mints out of freezer. Use fork to dip each piece in melted chocolate. Place on top of cooling rack.
7. For holiday fun, sprinkle with crushed candy cane immediately after coating.
8. Put chocolates back in freezer to cool until hardened. Serve chocolates immediately or store in refrigerator until you are ready to eat them.

Orange Blossom Panna Cotta with Orange Gelee

8 servings

 

INGREDIENTS:

Panna Cotta:

2 cups whipping cream (substitute half and half if desired)

2 teaspoons unflavored gelatin

½ cup sugar

1 cups non-fat plain or vanilla yogurt

5 drops  Wild Orange essential oil

 

Gelee:

¾ cup Orange Juice, divided

½ teaspoon unflavored gelatin

 

DIRECTIONS:

1. Place ¼ cup of cream into small bowl, sprinkle with gelatin. Let stand to soften (about 10 minutes).
2. While gelatin is softening, pour remaining cream and ½-cup sugar into a 2-quart saucepan; place over medium heat. Stir until sugar is dissolved. Pour into a large bowl.
3. Add yogurt, softened gelatin/cream mixture, and Wild Orange oil; whisk until well blended and smooth.
4. Divide between 8 martini or juice glasses and chill for several hours or overnight, until set.
5. Once panna cotta is set, place ¼ cup of orange juice in small dish and sprinkle unflavored gelatin over the top.
6. Set aside to soften for about 5 minutes.
7. Heat remaining orange juice in a microwave safe dish until it begins to simmer, about 45–60 seconds.
8. Scrape softened gelatin mixture into hot orange juice and stir until gelatin is dissolved. Set aside to cool at room temperature; divide between each of the panna cotta glasses to create an even layer on top.
9. Refrigerate until orange gelee is set.

 

Wild Tropical Smoothie

Ingredients:

5 drops Wild Orange essential oil

1 cup frozen strawberries

1 cup frozen mango

1 ½ cup pineapple juice

 

Directions:

1. Mix in a blender; pour and enjoy!

 

West African Peanut Soup

INGREDIENTS:

 6 cups low sodium vegetable broth

1 medium red onion, chopped

4 cloves garlic, minced

1 teaspoon salt

¾ cup 100% pure peanut butter (chunky or smooth)

½ cup tomato paste or tomato sauce*

Hot sauce like sriracha or cayenne pepper to taste

2 teaspoons yellow curry powder

1–2 drops Ginger essential oil

¼ cup roughly chopped peanuts for garnish

1 cup cooked rice (brown or white)

 

INSTRUCTIONS:

1. In a medium pot, bring broth to a boil. Add onion, ginger, garlic, and salt. Cook on medium-low heat for 20 minutes.
2. In a medium-sized, heat-safe mixing bowl, combine peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Season the soup with hot sauce to taste. Add curry powder and essential oil. Simmer for about 20–30 minutes on medium-low heat, stirring often.
3. Serve over cooked rice if you’d like and top with a sprinkle of chopped peanuts.
    

Green Machine Smoothie

Ingredients

1 bag VMG+ complete nutrient complex
1 cup unsweetened original almond milk
1 drop Wild Orange essential oil
1 cup frozen fruit of your choice
1/3 cup vanilla yogurt
1 tablespoon chia seeds
2–3 cups raw spinach

 

Directions

1. Blend until smooth. 

Tropical Colada Smoothie

Ingredients

1 scoop vanilla TrimShake

1 cup unsweetened original almond milk

½ cup frozen pineapple

½ cup frozen mango

½ cup coconut Greek yogurt*

1 banana

 

Directions

1. Blend until smooth. 

On Guard Pumpkin Smoothie

4 Servings

Ingredients:

1 cup almond milk (or milk of choice)

1/2 cup pumpkin puree

1/2 cup vanilla yogurt

2 frozen bananas

1 teaspoon vanilla extract

1 teaspoon pumpkin pie seasoning

2-3 drops doTERRA On Guard Protective Blend

1 cup ice

 

Health Highlights:

Almond Milk- This type of milk is cholesterol free which can help enable a healthy heart. Almond milk can also aid in maintaining and lowering blood pressure.[1]

 

Pumpkin- This vegetable is a great source of beta-carotene. Beta-carotene can help decrease the development of particular cancers, such as prostate cancer, and can help reduce risks of getting heart disease and asthma.[2]

 

Bananas- Potassium is a significant nutrient found in bananas. Consuming a good amount of potassium and lowering intake of sodium are great choices to help reduce risks of cardiovascular disease and heart disease. Bananas are also a great food choice when fighting off viruses because they are easily digested and can get you nutrients without making your stomach upset.[3]

 

Directions:

Combine all ingredients into blender and blend until smooth.

 

Note: For a garnish, add some whipped cream and pumpkin pie seasoning.

Herbed Pasta Salad with Basil Vinaigraitte

18 Servings

 

Ingredients:

1 (16oz) pkg. bow-tie pasta

2 cups grape tomatoes, quartered

7 oz fresh mozzarella, cubed

1 medium sweet yellow bell pepper, diced

1/2 small red onion, chopped

1/2 cup of pickled banana pepper rings

1 (2 1/4 oz) black olive slices

8 slices salami, chopped

1/2 cup fresh basil, thinly shredded

 

Dressing:3/4 cup olive oil3/4 cup red wine vinegar1 garlic clove1 tsp. salt1/2 tsp. pepper2 drops doTERRA Basil essential oil

 

Health Highlights:

Not only does this fresh pasta salad make the perfect offering for your next get-together, but it includes plenty of nutritious ingredients for any health-conscious eaters.

 

Tomato- According to a study from the University of Montreal, a tomato-rich diet may reduce the risk of pancreatic cancer.[1]

 

Bell Pepper- These bright and flavorful veggies are known to help with weight loss since they are low on calories and can be used as an alternative to salty and processed snacks.[2]

 

Garlic- One study from the National Cancer Institute discovered that eating 10 grams of garlic each day could lower the risk for prostate cancer.[3]

 

Directions: 

1. Cook pasta according to package instructions. Drain and rinse in cold water. 
2. In a large bowl, combine all ingredients leaving dressing until last.
3. Mix dressing ingredients in a blender until emulsified.
4. Toss dressing with pasta until coated. Cover and refrigerate for one hour to allow flavors to mingle.
5. Serve in a large bowl and enjoy!

Glutenfree Lazy Ginger Avocado Sushi

2 Servings

Ingredients:

1 avocado

1 cup brown rice, cooked

4 tablespoons soy sauce

1- 1 1/2 tablespoons rice vinegar

1 toothpick of Ginger essential oil

Sesame seeds

 

Essential oil variations:

Lemongrass

Lime

Wild Orange

 

Topping Variations:

High quality raw salmon, tuna, or yellowtail

Cooked shrimp

Fresh pineapple, diced

Fresh mango, diced

Coconut shavings

Lemon, sliced thinly

Lime, sliced thinly

Fish sauce

Peanuts

 

Directions:

1. Cut avocado in half. 
2. In a small bowl, whisk together soy sauce and rice vinegar. Dip a toothpick into the orifice of the Ginger essential oil.
3. Dip toothpick into sauce mixture and swirl to combine.
4. Mix rice with sauce. Top avocado with rice. Drizzle more sauce on top if desired, and sprinkle with sesame seeds.
5. Scoop out with a spoon and enjoy your lazy sushi bite by bite!

 

Hearty Cardamom Oatmeal -Molasses Rolls

Health Highlights

• Sunflower Seeds- Vitamin E and folate are two nutrients in sunflower seeds that can help reduce cardiovascular health risks. Sunflower seed also contain magnesium which has been known to support a healthy mood and uplift individuals suffering from depression.[1]
• Rolled Oats- Oats are a good source of fiber and can aid in lowering bad cholesterol levels. Studies have shown that a diet including whole-grains, like Oats, can be helpful in lowering blood pressure.[2]
• Molasses- This syrup has proven to be a good source of antioxidants. Antioxidants help neutralize free radicals in the blood stream and are powerful components that can reduce free radical damage in the body.[3]

Ingredients:

2 1/4 teaspoons active dry yeast

1 tablespoon brown sugar (dark or light is fine)

1/4 cup lukewarm water

3/4 cups milk

3/4 cups rolled oats, plus extra for sprinkling

1/4 cup roasted unsalted sunflower seeds, plus extra for sprinkling

1/2 cup Kerrygold Irish butter, cut into cubes (Besides being cruelty-free, the higher fat content in the Irish butter makes the rolls flakier, and counteracts the muddiness whole wheat flour can sometimes add)

2 tablespoons unsulphured molasses

2 teaspoons sea salt

1 tablespoon flax meal + 3 tablespoons water

1 cup whole wheat flour

1 1/2 cups unbleached all-purpose flour

1/4-1/2 cup unbleached all-purpose flour

2-3 tablespoons melted butter for brushing tops of rolls

Makes 12 rolls- we recommend doubling the recipe!

 

Directions:

1. Dissolve yeast in 1/4 cup lukewarm water with a pinch of sugar. Let stand until bubbly. If it doesn’t get bubbly, throw it out and get some new yeast.
2. Scald milk (we just put ours in the microwave) then add it to the butter in your mixing bowl. When butter has melted, add brown sugar, rolled oats, sunflower seeds, molasses, and salt. Blend thoroughly and cool to lukewarm.
3. Add flax + 3 tablespoons of water and mix well. Add two drops of Cardamom essential oil. Add the yeast and mix to incorporate it. Then mix in the wheat flour and 1 ½ cups of the all-purpose flour. Add what you need to of the remaining ½ cup of flour until the dough loses its sheen. Let rest for 10 minutes.
4. Leave the dough in its bowl, cover with plastic wrap and refrigerate for a minimum of two hours. It can sit overnight as well. Don't be alarmed if it doesn't look like it has risen; it doesn't rise a lot.
5. Turn out the chilled dough on a floured work surface and knead or fold and turn the dough slightly. Cut dough into 12 balls. Press each ball into a flat rectangle with your fingers, then roll up and tuck ends under. Place seam-side down in a well-buttered 9 inch round pan. (We used a pie dish.) Brush all over with melted butter and sprinkle with rolled oats and sunflower seeds. Let rise for about two hours in a warm place. Again, don't be alarmed if they don't rise a lot; they will rise the most while in the oven.
6. Preheat oven to 175° C. Bake for 35-40 minutes or until rolls are nicely browned and sound hollow when you tap their tops. Remove from the pans and brush generously with remaining melted butter. Let cool on a rack for 5-10 minutes.
7. Serve warm…with more Kerrygold Irish butter.

Honey Suckers

Servings: 15-20 suckers

 

Ingredients:

1 cup sugar

1/3 cup honey

2 tablespoons water

5 drops Lemon essential oil 

Sucker molds or silicone sheet

Sucker sticks

Candy thermometer

 

Directions:

1. Place the sugar, honey, and water into medium sauce pan.
2. On medium heat, stir ingredients together with wooden spoon until sugar dissolves.
3. Once sugar dissolves, place candy thermometer in pan and allow ingredients to boil.
4. Let boil until temperature reaches 145 C, or the hard crack stage.
5. While candy is boiling, prepare candy molds with non-stick spray and sucker sticks. 
6.  Immediately after, pour into heat-resistant measuring cup. Add essential oil and stir. 
7. Carefully pour mixture into candy molds. 
8. Twist sucker sticks to make sure they are fully coated.
9. Let suckers rest for at 30 minutes before removing from mold.
10. Store in plastic wrap or in decorative bags.

Tip: If you decide to use another oil, consider reducing five drops oil to a toothpick or one to two drops when using an oil you would usually dilute for sensitivity, such as Cinnamon Bark.

Lemon Ginger Throat drops

Ingredients
¾ cup water
¾ cup honey
3 drops Lemon oil
1 drop Ginger oil
1 tablespoon ascorbic acid (Vitamin C) powder

Instructions

1. Add honey to water. Heat over medium heat in a saucepan until mixture begins to boil. Clip a candy thermometer to the side of pan where it will not touch the bottom or side. Continue boiling until water mixture reaches 150°C on the thermometer, stirring constantly.
2. Reduce heat immediately and allow mixture to cool for 5–10 minutes, or until the consistency becomes syrupy.
3. Add Lemon and Ginger oil, stirring to combine.
4. Dust candy mold with ascorbic acid powder. Pour honey mixture into molds and allow to completely cool.
5. Remove from molds and dust again with ascorbic acid powder to keep the drops from sticking together once stored.
6. Store in an airtight container.

 

Tip: You can find ascorbic acid at your local health food store, or online. You can also use Spearmint, Cinnamon, Clove or Peppermint oils instead of the Lemon and Ginger oils.

Spring Detox juice

Ingredients
3 kale leaves
2 stalks celery
1 lime
1 apple
1 cucumber 
1 drop Cilantro oil or Celery Seed oil

Instructions

1. Combine ingredients, except essential oil, in a juicer.
2. Juice, then add essential oil.
3. Add more Cilantro oil or Celery Seed oil to taste.

 

Italian Chicken Soup

Ingredients
3 tablespoons flaked oregano
1 tablespoon olive oil
1 chicken breast
2 tablespoons chicken bouillon
6 cups water
4 stalks celery, diced
1 green pepper, diced
1 package Ditalini pasta
4 Roma tomatoes, diced
1 pint whipping cream
2 drops Oregano oil
½ teaspoon salt
½ teaspoon pepper

Instructions 

1. Place olive oil and flaked oregano in small skillet and saute over medium heat for approximately one minute. Set aside.
2. Place chicken, one tablespoon of chicken bouillon, and one cup of water in pressure cooker. Cook for 20 minutes on high. Once chicken has finished cooking, shred or dice chicken.
3. Place celery and green pepper in small skillet and saute over medium heat for approximately one minute.
4. Place chicken, celery, and green pepper mixture back into pressure cooker. Add pasta.
5. Mix one tablespoon of powdered chicken bouillon with five cups of water and pour over noodles until covered.
6. Add salt and black pepper. Cook in pressure cooker on low pressure for two minutes.
7. When complete, add whipping cream, tomatoes, the sauteed oregano, and Oregano oil. Mix thoroughly and let heat for one minute before serving.

Hot  Pepperming Cocoa

Ingredients
1 cup water
5 teaspoons cocoa powder
¼ teaspoon liquid stevia or 1 ½ teaspoon powdered stevia (amount of sweetener can be adjusted to taste)
1–2 tablespoons sugar or agave (optional)
1 teaspoon vanilla extract or ¼ teaspoon almond extract
3 cups almond milk

Recommended Essential Oils:
Cinnamon Bark, Lavender essential oil, Wild Orange, or Peppermint oil

Instructions

1. Heat water, cocoa powder, and sweetener on stove until ingredients are smooth.
2. Add vanilla and milk and bring to a simmer. Pour into your favorite mug.
3. Introduce flavor by swirling a toothpick dipped in your favorite essential oil.

Tip: For extra creamy cocoa, replace the water with equal parts milk or almond milk. 

Chocolate Avocado Mousse 

Ingredients:

• • 2 bars (or 6 oz.) dairy-free fine chocolate
  • 2 large ripe avocados
  • 2 tablespoons unsweetened natural cocoa powder
  • 2 teaspoons vanilla bean paste
  • 1 vanilla bean pod
  • 6 tablespoons maple syrup
  • ¼–½ cup sugar
  • 1 (5.4 oz.) can of coconut cream
  • 6–12 drops Peppermint oil

 

Instructions:

1. 1. Cut one bar in half, reserving half of one bar for shavings.
   2. Place a heatproof bowl over a pan of simmering water, making sure the base doesn’t touch the water.
   3. Break the remaining chocolate into the bowl and stir, allowing it to melt.
   4. Once melted, set aside to cool slightly.
   5. Meanwhile, halve and stone the avocados, then scoop the flesh into a food processor or blender, discarding the skins.
   6. Split the vanilla bean pod down the middle, scoop out the beans, and add them to the food processor.
   7. Add the remaining ingredients and pulse for a few seconds. Scrape down the sides with a spatula, then pulse again to combine.
   8. Pour in the cooled chocolate, then pulse a final time until creamy and smooth.
   9. Put into desired serve ware, then pop in the fridge to chill for at least 30 minutes. Serve with an extra grating of chocolate.

 

Tip: For a different flavor, try using Lavender essential oil instead of Peppermint.

Strawberry Rosemary Crostata

2 Servings

 

For the pastry:

• • 2 cups all-purpose flour
  • 4 tablespoons sugar (raw, granulated, or superfine works)
  • 1/2 teaspoon kosher salt
  • 1/2 pound (2 sticks) very cold unsalted butter, diced
  • 4 tablespoons ice water

 

For the filling:

• • 4 cups strawberries, rinsed, hulled, and halved (quarter the big ones)
  • 1/4-1/3 cups sugar, depending on the sweetness of your berries
  • 2 tablespoons strawberry jam, preferably homemade
  • 3 tablespoons cornstarch Pinch of salt
  • 2-4 drops Rosemary essential oil

 

For the egg wash:

• • 1 whole egg
  • 1-3 teaspoons milk, heavy cream, or water

 

Optional:

• • Fresh rosemary for sprinkling on top

 

Directions:

1. For the pastry, place the flour, sugar, and salt in a food processor fitted with a steel blade. Pulse a few times to combine. Add the butter and pulse 12 to 15 times, or until the butter is the size of peas. With the motor running, add the ice water all at once through the feed tube. Keep hitting the pulse button to combine, but stop the machine just before the dough becomes a solid mass.
2. Gather up the dough and form into two one inch-thick disks. Wrap in plastic and refrigerate for at least an hour or up to two days.
3. Preheat the oven to 220 C. Mix berries with sugar, cornstarch, jam, salt and Rosemary essential oil. Let sit for about 20 minutes.
4. Meanwhile, flour a rolling pin and roll each pastry into a on a lightly floured surface. Transfer it to a baking sheet. Make the egg wash by cracking egg into a small bowl, whisking just until the egg is mixed, and then whisking in desired liquid.
5. Fill the crusts with the berry mixture. Sprinkle fresh rosemary on top if desired. Gently gather and pleat the overhanging crust to enclose the dough into rustic circle.
6. Brush with egg wash.
7. Bake the crostata for 30-60 minutes, until the crust is golden and the filling is bubbling. Allow to cool. Serve warm or at room temperature.

Orange Curd